Comparing Nutrients in 1 pound Rowal VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Rowal	Carrots	Recommended Dietary Allowance
Energy	17.4% 503kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	88.2% 64g	29.7% 21.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.13% 2.27g	3.44% 2.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 16.3g	g per day for Men 19-50 years
Fiber	74% 28g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Rowal	Carrots	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	29.7% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Carrots	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	125% 9.98mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	28.2% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.7% 236mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rowal vs Carrots:

• Raw Rowal has 4.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 43.9 times more Vitamin A than Raw Rowal.

Comparing minerals per 1 pound for Rowal vs Carrots:

• Raw Rowal has 23.6 times more Copper, 7.3 times more Iron, 2.7 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 2.4 times more Potassium and 17.3 times more Sodium than Raw Rowal.
• Both Raw Rowal and Raw Carrots have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 2.7 times more Energy, 8.3 times more Fat, 2.5 times more Carbohydrate, 3 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Raw Carrots.
• Both Raw Rowal as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.